Good day to everyone who is slimming and watching their nutrition!
Many overweight people want to get rid of it, but the past experience of hungry diets, restrictions and weight return, and even with friends, does not allow to get together and take the first step to harmony again.
But what if I tell you that you can forget about hungry diets, portions from the palm of your hand, all kinds of prohibitions and slim down tasty and comfortable?
What is needed for that?
1. Arm yourself with motivation and understanding that the process by which you comfortably and tasty slimming is long. It takes patience and perseverance.
2. To aim at changing the diet in principle, and not only for the period of losing weight, otherwise, having received the result, you will again nullify all your efforts and gain excess weight again.
Gradually change your diet, trying the most important thing to balance it, eat high-quality and healthy foods.
3. The key to fat burning is creating a slight calorie deficit:
4. Do not forget to give yourself and your body a rest from losing weight. Have a boot day every two weeks. Moreover, it is recommended to lean on carbohydrates on such a day. This is due to the fact that reducing the calorie content of the diet leads to:
- a decrease in the level of the hormone leptin (this is the main regulator of hunger and an appetite suppressor)
-an increase in the level of ghrelin, which has the opposite effect - it increases the appetite.
And research shows leptin increases carbohydrate-rich foods.
5. Strive for a diet rich in protein foods so as not to lose muscle mass in a calorie deficit. In addition, protein foods are very satisfying.
6. Do not forget about water - it participates in all metabolic processes and is simply necessary for the body, therefore, in case of water shortage, the body stores it by all means, and this is "hello edema".
And by tradition, I will show an example of my menu at the control of KBZHU, which allows me to maintain a comfortable weight for me.
⛔To draw up an individual menu and for any questions related to weight loss, you should consult a specialist⛔.
Breakfast - cheese cake and coffee with milk (60 g).
The flatbread was prepared using 90 g of Greek yogurt, 1 chicken egg, 30 g of whole grain rice flour, 55 g of cheese. Fried with 3 g of olive oil.
Lately, fats have been difficult for me, so I use more oil in cooking.
Breakfast turned out to be 515 kcal
Let me remind you of the recipe for apple muffins and chopped cutlets with vegetables:
I promised you one of these days to prepare a fruit soufflé, which will be okolopp. And yesterday I did it. Today I tried it for a snack with tea.
I have an apple-based soufflé with banana. I came to the conclusion that it is better to cook soufflé in bowls and serve in them - it looks beautiful and more neat, and you can even decorate it when serving and there will be a festive dessert.
And I did it in muffin tins. I will try to share the recipe as soon as possible.
210 g soufflé with tea - 135 kcal.
And then she weighed out nuts (20 g) for the whole day - 130 kcal.
I had lunch with mushroom soup (450 g) with a slice of homemade bread (40 g). Went out such a dinner for 320 kcal.
For dinner I have 100 g of boiled buckwheat, fried with onions in a drop of oil, turkey cutlets (150 g) and vegetable salad 200 g, seasoned with fragrant sunflower oil (10 g - oil weight, including roasting buckwheat)
Dinner for 455 kcal.
The calorie content of the day was 1555 kcal. B - 85, F - 75, U - 135
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalogue of recipes.🍒Skin care.
Like it, if you liked the article, share your opinion in the comments👇!